Prep
2 Sets
Running in place high knees x 20 sec
Hang From Bar x 20 sec
Support Hold on rings or dip bar x 20 sec
Single arm Kettlebell Deadlift x 7 reps per arm
Barbell Push Press x 10 reps

Essentials
Hero
‘Luke’
For time
Run x 400 meters
Power clean and jerk x 15 reps
Run x 400 meters
V Ups x 30 reps
Run x 400 meters
Goblet Squat x 45 reps
Run x 400 meters
Kettlebell Swing x 45 reps
Run x 400 meters
Bench Dips x 30 reps
Run x 400 meters
Goblet Step back Lunges x 15 reps
Run x 400 meters

Fitness
A.
Hero
‘Luke’
For time
Run x 400 meters
Power clean and jerk x 15 reps 155/105
Run x 400 meters
Toes to Bar x 30 reps
Run x 400 meters
Wall Ball x 45 reps 20-10ft/14-9ft
Run x 400 meters
Kettlebell Swing x 45 reps 55/35
Run x 400 meters
Ring Dips x 30 reps
Run x 400 meters
Front Rack Step back Lunges x 15 reps 155/105
Run x 400 meters